Why a simple exercise regime could be the answer to your fitness concerns
Everywhere we turn, the idea of becoming one with nature in your health and fitness regime is being championed. Craig Heslop, founder of Tribal Fitness, explains why now is the time for you to embrace it.
The slow summer is an awesome opportunity for you to go ‘back-to-basics’ with your health and fitness routine. Even without any gym equipment you can move, have fun and improve your conditioning. Here, I have laid out a simple weekly schedule you can do at any time.
Wednesday One hour of family play (games or team sports)
Thursday 20 minute Tribal combo*
Friday Family walk for 2km
Saturday Beach sprint, jog or walk for 1km *The 20 minute Tribal combo is seven repetitions of three movements following by a walk, jog or sprint. Repeat this until your time is up… 7 x hip hinge – floor lift or squat 7 x push – push-up or ball throw 7 x pull – climb up or TRX row 1 x locomotion – walk, jog or sprint for 200 metres
Food Post-Ramadan is a great time to kick-start your healthy habits. Enjoy nutrient dense foods that include heaps of vegetables, some fruits, non-processed meats, sustainably caught seafood, nuts, seeds and spices. Every individual is different so find natural foods that suit your body. Preparation and variety are your friends when it comes to your diet!
Living Many people that start training with us think they can achieve their health and fitness goals in a gym. Even if you visited the gym for an hour every day, that only equates to seven of 168 hours in a week. What you do for the remaining 161 hours is most important. This is where lifestyle comes into play. At Tribal Fitness we break ‘natural living’ into five different principles.
The first living principle is ‘living by the light’. This means moving in the daylight and sleeping in the dark. In the hot summer it can be tempting to spend all day indoors. Aside from becoming a caged lion, it can lead to a vitamin D deficiency. This can result in weakened bones, greater risk of depression and increased chronic inflammation. By being outside for 30 minutes every day you ensure you get a daily dose of free D! For optimal sleep, remove any artificial light from your bedroom. This light confuses the body into thinking it’s daytime and results in poor quality sleep.
Our second principle for natural living is ‘Walkabout’ which ties in nicely to the first principle. If we expect our body’s systems to work efficiently then a 30-minute walk every day is necessary. You couldn’t leave your car static for six months and expect it to work efficiently. A leisurely walk outside enables you to lose excessive body fat, improve joint mobility and receive that important vitamin D.
‘Limited technology use’ is our third principle. If you honestly add up your TV, mobile, Facebook, Instagram, iPad, PlayStation and computer time, you can step into at least four hours of sitting every day. This uninterrupted sitting destroys our posture, weakens our senses and even lowers our metabolic rate. Putting a cap on technology means we are accountable to staying active and achieving our fitness goal without relying on the gym. I personally try to limit myself to three hours per day and Friday is a tech free day!
I wish you success in your ‘back-to-basics’ challenge!
Craig Heslop, a South African personal trainer and former rugby pro, founded Tribal Fitness in 2009 in Bahrain when he became disillusioned with the sterile gym atmosphere most places offer. The company works to improve its members’ lives through natural movement, food and lifestyle. For example, walking and running, Paleolithic foods and general healthy living. This summer, he has opened his new centre called The Jungle on the Budaiya Highway just next to the Harley Davidson showroom. For more information on timings, prices and schedules just visit www.tribalfitness.com